Hot 'n Healthy: Fitness key for seniors

Steve Bisson/Savannah Morning News Members of the senior adult fitness class do weight training at their own pace and comfort level. While many are doing chest presses from the floor, others are doing the same exercise from a chair.

My name is Gail Ewaldsen and I am a certified personal trainer at the Islands Family YMCA.

I train all ages, but have a growing number of senior (over 60) clients. I also teach a Senior Adult Fitness class at the Islands Family YMCA, which averages 30 members (age 50-92) at each class. The class includes weight training, stretching, core work, and balance exercises. Each individual is able to work at his/her own pace and comfort level. My main goal for these individuals is simply to make their life easier and enable them to stay productive and independent. I encourage each member to participate in the exercises they are able to do, rather than focus on the parts they are unable to do.

A major problem for the senior adult population is balance. As a person ages, there are many factors that contribute to his/her loss of balance. Loss of balance makes seniors more susceptible to falls, and falls are the leading cause of accidental death among adults aged 65 and older. 1.5 million falls occur each year, and so working on improving balance is critical. More senior adults are becoming involved in exercise programs as they understand the importance of physical exercise in maintaining a healthy lifestyle. However, the exercise needs and interests of this population are different from those of the young adult.

Here are two of the exercises that I stress with my senior adults. Being near a wall is the safest place to do your balance exercises. So find a wall and let’s get started.

Single Leg Raises

Stand within arm’s length of a wall when you begin this exercise in case you lose your balance. Put your arms out to the side and stand tall.

• Raise your right leg straight in front of you and then return it to the floor.

• Repeat this exercise 15 repetitions with the right leg and then 15 repetitions with the left leg.

As your balance improves, attempt to do all 15 repetitions without allowing your foot to touch the floor.

Tandem Stand

Stand within arm’s length of a wall when you begin this exercise in case you lose your balance.

• Put your arms out to the side and stand tall with one foot in front of the other.

• Hold this pose for 15 seconds.

• Then change position of your feet with the other foot forward.

• Repeat this pose for 15 seconds.

• Do 15 repetitions.

Once you can hold this pose successfully, add an arm movement. For example, start with your hands by your sides and raise them directly in front of you keeping the elbows straight.

Gail Ewaldsen has a masters of science degree in exercise physiology from Georgia Southern University and Personal Trainer Certification from the American Council on Exercise. She can be contacted at the Islands Family YMCA at 912-897-1192.